Imveliso evunyelwe kwaye ingavunyelwe yokutya kwesiNgesi
Ukutya kwe-carbohydrate ekudleni kufuneka kube ubuncinci. Ukuba yonke into eyenziwe ngokuchanekileyo, ihambelane ngqo kwimenyu kunye nolwahlulo lokutya okuvumelekileyo / okuvunyelwe, ngoko kwindlela yokutya okunjalo umzimba wakho uya kufumana i-carbohydrates evuthayo amafutha ayo.
Imveliso evumelekileyo:
- Imifuno: akukho nto iyanqandwa kuyo, nangona kunjalo kucetyiswa ukuba ukhethe "okunonondlo" isilimo esidliwayo esinamagatsha anamanzi, ubhontshisi, isitshalo seqanda kunye neekotroti;
- Kusuka kwiiyoti: isethi ephantsi yeekhalori ephantsi-buckwheat, semolina, oatmeal, ipilisi yerayisi;
- Kuvumelekile ukusebenzisa amantongomane njenge-hazelnut kunye nama-walnuts;
- Ukusuka kweziqholo kunye neziqholo onokuzisebenzisa ngokuninzi ngamapropele amnyama, i-sinamoni, i-basil, njl. Kukho akukho mqobo;
- Ukusuka ekudleni kuyimfuneko ukukhetha ukhetho lwenkukhu okanye inhlanzi encibilikileyo;
- Isiqhamo sininzi uluhlu olubanzi: iibhanana, i-kiwi, i-lemon, i-oranges, i-tangerine. Akukho zi thintelo eziqinileyo apha.
Iimveliso ezingavumelekanga:
- Akukho mveliso yomgubo - i-pasta, isonka nangaliphi na uhlobo, i-pancake nezinye;
- Awunakuyidla imveliso yobisi, kodwa i-cheam ekhethiweyo kunye ne yogurt iyavunyelwa;
- Ukuphelisa kwi-soda;
- Ungadli iiseseyile: ushokoleta, iilekese. Zonke eziqulethe ushukela - awukwazi;
- Kakade ke, naziphi na iintlobo zenyama enamafutha phantsi kokunqandwa ngokukhawuleza;
- Utywala, i-ketchup, i-sauces kunye ne-mayonnaise;
- Iityuwa ezingezantsi kwiitya, zibhetele. Kuyinto enqwenelekayo ukuyiyeka ngokupheleleyo.
Imenyu yesidlo seNgesi ngosuku, iimpawu, iingcebiso
Impawu eziphambili ezihlula ukutya kweNgesi imenyu ehamba kunye nokufumana ukutya kweeprotheyini kunye nemifuno ngokwefomula 2 + 2. Oko kukuthi, iintsuku ezimbini zokutya iiprotheni, iintsuku ezimbini - imifuno njalo njalo kwiintsuku ezili-14 okanye ezingama-21, ngokukhetha kwakho.
Imenyu yeentsuku eziyi-14:
Usuku lwe-1,2,5,6,9,10,13 sidla ukutya kweprotheni:
- Ukutya kwasekuseni - i-porridge (kunokwenzeka ngeziqhamo) kunye netiyi eluhlaza;
- I-snack - ibhanana, i-apula okanye ijusi ephuma kubo;
- Isidlo esilisiwe okanye inyama yenkukhu. Unokuba nesobho kunye nemifuno kunye nenyama ephantsi. Umhluzi kufuneka wenziwe kwenyama yokutya, umzekelo webele yenkukhu;
- Ukutya okudliwayo, amaqanda atsiweyo, iglasi yegour, unako ushizi. Ukutya isidlo kungekudala nge-19: 00.
Ukusetyenziswa kwemifuno ye-3,4,7,8,11,12,14
- Isidlo sasekuseni - isaladi yemifuno (utamatisi, ukhukhamba, imifino, unokongeza ioli yeoli) + itiye eluhlaza (iiglasi ezimbalwa);
- Umnquba - ngokuqhelekileyo sidla isiphi isiqhamo, ngaphandle kwamabhanana;
- Isidlo - sinqweneleka ukudla amanzi. Isobho semifuno sinokukhetha;
- Ukutya isidlo - isaladi kwimifuno (sebenzisa i-lettuce, i-broccoli, izaqathe, i-asparagus, isilimo esidliwayo esinamagatsha anamanzi, njl.)
Ukutya kweNgesi iintsuku ezingama-21, yonke into iyahlala yinto efanayo, nje qhubeka ugcina ukutya okusekelwe kwiintsuku ezimbini zobuchwepheshe - imifuno, iintsuku ezimbini - ukutya kweeprotheni (okusanhlamvu, izityalo, intlanzi, inkukhu, iqanda, njl).
Ngexesha lokutya kweNgesi iintsuku eziyi-14 okanye 21 kubalulekile ukuba uphuze amanzi aneleyo. Ngomso kuyacetyiswa ukuba uphuze iirayi 1 yamanzi ngokudibanisa i-lemon okanye itiye eluhlaza. Kubalulekile ukugcina ukulinganisela kwamanzi emzimbeni.
Ukuphonononga kunye nesiphumo sokulahlekelwa ubunzima ngoncedo lwesiNgesi ukutya kunye nesithombe
Kwiintsuku eziyi-14 ukutya kwesiNgesi kuya kuvumela ukulahla kwi-5 ukuya kwi-10 kilogram, kunye neentsuku ezingama-21-ukuya kwi-13-14 kg. Nangona kunjalo, phawula ukuba ukulahleka kwesisindo esinamandla kunokuchaphazela impilo yakho, ngoko ke "ukuphuma" kokutya, ngokuthe ngcembe ukongeza ekutya ukutya kwe-carbohydrates ukutya nokubuyiselwa kwinto evamile.